CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

AMRAP x 15 mins

20 DB Reverse Lunges

10 OAA Devil Presses

20 DB Reverse Lunges

-rest 1 min-

3 Rounds:

10 OAA Devil Presses

20 DB Reverse Lunges

10 OAA Devil Presses
*This workout is a two for one.

You will score your final time after completing the last 3 rounds. Put in the comments how many rounds and reps you do in the AMRAP please!

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

6 Alternating Plank Shoulder Taps + 8 Grasshoppers+ 10 Mt. Climbers
*all movements must be done without breaking the plank position.

*all reps in the complex=1 rep

*compare your score from 4/3/20

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Built to a 5 rep Tempo Deadlift.

Tempo is 5 seconds up and 5 seconds down.

If you cannot build, complete this 5 rep tempo Deadlift EMOM (15min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12mins

4 Deadlifts

4 Push Presses

4 Box Jumps
This is programmed ideally for 2 DB/KB or a barbell.

If using a barbell, pick a weight you are comfortable push pressing as deadlift will be light.

*IF YOU HAVE ONE DB/KB*

Substitute push presses for db/kb swings.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

50 Air Squats

50 DU

50 Thrusters

50 DU

50 Lunges

50 DU

50 Snatches

50 DU

50 Push Ups
*Thrusters and Snatches are the only movements that will require weight.

If using a DB/KB, 25/25 on right and left.

If using a barbell, use an empty barbell.

*50 DUs=100 Single Unders/Mt. Climbers

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

5 Rounds For Time:

1:1 work to rest

200m Sprint

12 Sit Ups

24 Hang Clean & Jerks
*Your score is the amount of time it takes you to finish all 5 rounds including all your rest periods except the last round rest.

*If it takes you 3 minutes to complete a round, you then rest for 3 mins. So push yourself during your work periods.

*This workout is programmed for a DB/KB. 12/12 right and left.

If you choose to use a barbell, pick a light weight that you can do most of the reps unbroken.

Finisher

Accumulate 2 mins in each exercise:

-Plank

-Hollow Hold

-Hollow Rock

*you may accumulate in any order. Does not need to be all done in one exercise to move to the next.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

50 Weighted Step Ups

20 Burpees

50 Weighted Step Ups

18 Burpees

40 Weighted Step Ups

16 Burpees

40 Weighted Step Ups

14 Burpees

30 Weighted Step Ups

12 Burpees

30 Weighted Step Ups

10 Burpees

20 Weighted Step Ups

8 Burpees

20 Weighted Step Ups

6 Burpees

10 Weighted Step Ups

4 Burpees

10 Weighted Step Ups

2 Burpees